Try picking a weight on the bench that u can press for 3-4 reps at failure, preferably with a spotter, and do 10 sets of 3-4 reps with the same weight. You should be forcing the them but able to get...
I train bis and tris together to get a total arm pump. Remember tris consist of a major part of ur upper arm. As far as bis go, stick to the classic exercises to pump up the bis. Preacher curls,...
